Trojan Festive Flex - 30 Days to a healhier, centred you

TROJAN FESTIVE FLEX: 30 DAYS TO A HEALTHIER, CENTRED YOU BALANCE, FLEX 1 30-DAY YOGA & CARDIO FLOW FOUNDATION PHASE (WEEKS 1-2) WEEKLY BREAKDOWN: DAY01: CORE STRENGTH & STABILITY -Kettlebell Swings (4 sets x 12 reps) -Dead Bug with Dumbbells (3 sets x 10 reps per side) -Crunches with Anti-Burst Ball (3 sets x 20 reps) DAY02: UPPER BODY STRENGTH & FLEXIBILITY -Resistance Band Upright Row (4 sets x 12 reps) -Push-Ups with Hands on Balance Ball (3 sets x 10 reps) -Bird-Dog with Dumbbell (3 sets x 10 reps per side) DAY03: ACTIVE RECOVERY Recommendation: Stretch on the Yoga Mat with gentle foam rolling using the Massage Roller, focusing on tight areas for improved flexibility. DAY04: LOWER BODY STABILITY & MOBILITY -Goblet Squats with Dumbbell (4 sets x 12 reps) -Lateral Band Walks (3 sets x 12 steps each way) -Hamstring Stretch with Resistance Band (3 sets x 30-second hold) DAY05: CORE CONTROL & BALANCE -Single-Leg Deadlift with Dumbbell (3 sets x 10 reps per leg) -Ab Roll Out with Exercise Wheel (3 sets x 10 reps) -Side Plank Hold (3 sets, hold 30 seconds each side) DAY06: FLEXIBILITY & ACTIVE RECOVERY -Dynamic Stretching Sequence (10 minutes) -Foam Rolling with Massage Roller (10-15 minutes) DAY07: REST DAY Purpose: Allows full-body recovery and balance reset. 2 GROWTH PHASE (WEEKS 3-4) MOBILI Y & CORE ENDURANCE Russian Twists with Medicine Ball (3 sets x 40 sec) Balance Ball Push-Up Burpee (3 sets x 12 reps) Bird-Dog it Dumbbell (3 sets x 12 reps p r side) LOWER BOD FLEXIBILITY & STRENGTH -Forward Lunges with Trojan Sandbag (4 sets x 10 reps per leg) -Balance Ball Mountain Climbers (3 sets x 30 seconds) -Calf Raises (3 sets x 20 reps) DAY03: CORE & RECOVERY -Bicycle Crunches (3 sets x 20 reps per side) -Foam Rolling Recovery -Balance Ball Leg Lifts (3 sets x 12 reps per leg) DAY04: SHOULDER STABILITY & CORE ACTIVATION -Single-Arm Dumbbell Press (3 sets x 12 reps per arm) -Resistance Band Y-Raises (3 sets x 12 reps) -Side Plank Hold (3 sets, hold 30 seconds each side) DAY05: FLEXIBILITY & MOBILITY -Resistance Band Squats (4 sets x 12 reps) -Side-Lying Leg Raises with Band (3 sets x 15 reps per leg) -Hamstring Stretch with Band (hold for 30 seconds per side) DAY06: CARDIO & FLEXIBILITY -Jump Rope Intervals (4 rounds of 1 minute) -Gentle Foam Rolling DAY07: REST DAY Purpose: Allows full recovery and prepares body for the following week. 3 #TrojanFestiveFlex CHAL ENGE Ready to embrace balance? Join our Festive Flex Challenge and stand a chance to win a Trojan Treadmill worth R10,000! Simply share a photo or short video of yourself in your favourite yoga pose, post-flow glow, or any mindful moment using #TrojanFestiveFlex . HOW TO ENTER THE FESTIVE POWER COMPETITION: Step 01: Capture a moment of your wellness journey—a yoga pose, a balanced meal, or a mindful break. Step 02: Post it to Instagram with the hashtag #TrojanFestiveFlex . Step 03: Each post you share enters you into a draw where you could win a Trojan Treadmill worth up to R10,000! EQUIPMENT: Trojan Yoga Mat: Provides stability and comfort for floor exercises, yoga, and meditation. Trojan Resistance Bands: Perfect for stretching, light resistance training, and muscle activation. Trojan Body Ball: Builds core strength and stability, ideal for low-impact strength work. Trojan Exercise Wheel: S rengthens the core and supports balance exercises. Trojan Massage Roller: Eases muscle sorene s, promoting recovery and flexibility. Ready to enhance your wellness journey? Find each of these Trojan essentials at Makro and Game stores nationwide. Looking to deepen your wellness practice? Explore Trojan’s blog for monthly tips, insights, and expert advice on all things fitness and mindfulness. Find Trojan products at Makro and Game stores near you, so you’re always equipped to keep moving forward.